Physical Health and Body Archives - Page 13 of 24

Kapha Metabolism and Losing Weight Optimization

Kapha metabolism is one of the barriers to losing weight. This article explains why and what you can do.

…Which btw, we all have these imbalanced needs (Kapha metabolism, Vata anxiety, and Pitta irritated moods for example) from time to time, if not all the time, as we are made of all the earth, wind, and fire elements.

That’s how I like to describe it anyway.

First things first…

An avocado smoothie is in tall order to bring me back to my usual routine… and maybe good inspo for you and your healthy living. This is a great way to break a fast or start your breakfast.

kapha metabolism avocado smoothie drink — deliciously healthy avocado smoothie 🥑

I needed it because last week I was moving (and why you may have missed me last week).

But I’m back now with a new inspo message every Tuesday, so keep comin’ back for more (and you can sign up to get convenient notifications when a new blog post is out so you don’t miss any).

EASY is what we all need more of! One thing that’s never easy is moving that I just did but necessary to reach a new destination in life.

Let me just say, if you’re planning to move, try to avoid the summer when everyone else is moving! Spare yourself the hassle and do it earlier or later in the year.

So to bring me back to this week’s calm, and to please my Vata palate, cool down my Pitta,

AND wake up my Kapha, I took it one step further with an inspirational in-between summer and fall season inspiring quinoa morning bowl that’s loaded with plant-based goodness (great for burning calories and Kapha metabolism).

I recommend this for everyone and anyone looking for anti-inflammatory eating lifestyle ideas! 🫐

Avocado, blueberries, dried papaya, cranberries, walnuts, bananas, and organic quinoa 🥣

…And just to catch us up here… last time I talked about Vata body needs, and before that I posted a summer series that included baking yoga, travel yoga, and chair yoga moves. I’d recommend all these stretch moves year-round.

Because if it ain’t broke, it can be restored with yoga that you can do at home… and I wish I learned this sooner! I can’t say enough about yoga, but will keep it hush-hush this time to focus on the Kapha losing weight topic at hand.

For cool yoga inspiration, you can check out the car yoga and cooling tips blog post article, where I mentioned bits and pieces about turning into a pretzel. That has always been the universal running joke description of yoga. 😊

It’s funny this week… I ended up making homemade pretzels. 🥨 Below is a recipe for sourdough pretzels that I fell in love with growing up with Pennsylvania Dutch pretzels. We had jumbo soft pretzels in the school cafeteria I got excited about and maybe you love those too!

…One of the benefits of baking your own goods is you get to decide what to add in, like sourdough or rye flour to give your pretzels a healthy twist. To make up for the healthy here, I decided to add high mineral Himalayan salt.

Here you can see the salt in working action…

Bonus points are gained 💕 when healthy foods taste good PLUS have body health benefits. Like, Himalayan sea salt is known for its detoxifying properties, and you’ve probably seen or heard of the large crystal lamps or sea salt spa rooms.

We all want to feel more energetic, lighter, and healthier.

And you and I both know that weight is just one measurement of health… and btw, whatever your measurements happen to be, it should not define you.

If weight loss is on your agenda that’s usually with a slowing metabolism body, here are some reasons why it can be SUPER challenging:

There’s an abundance of (tempting) convenience food available around us 24-7.
Eating isn’t just something we do for sustenance. It’s reward gratification, a social activity, and soothing comfort. It’s an emotional activity and many foods send us back to our childhood roots and happy-sad memories.
Computers, cars, and technology have contributed to a much more sedentary lifestyle—we don’t all need to be physically active farmers to survive anymore, so we don’t prepare our own wholesome meals.
Reducing daily calorie counts is HARDWORK and it’s not easy to change habits in our busy lifestyle.
Diets are hard to maintain and they can work in the short-term, but fail long-term because they’re simply unsustainable and leave us feeling discouraged with diets.
And as we age, typically our metabolism slows down, but you can help yourself out!

How?

First, Focus on the Kapha Metabolism Positives

Be easy on yourself so you can feel good about your changes.

And we want to keep our minds hopeful and stay encouraged that we can get our weight and fitness under our belts.

Personally, I’ve found that when trying to make goals, focusing on the positives is going to take you further so you don’t end up beating yourself up…

Accentuating what you’re doing right is sustainable to healthy living, so you can successfully create life-giving habit-forming eating plans daily and year-round.

And so you can get back up from where you left off. Your mind doesn’t forget what worked.

Plus, you can make up for any current deficits you feel, in other healthy ways like cleansing or detoxing, as you work on your sustainable eating routines.

Focus on the daily activity and keep the goal in the back of your mind. You can start with a healthy green smoothie or probiotic-friendly shake.

Staying consistent and away from tempting situations is what I often hear is a common body struggle. That’s what it was like when I worked in, out, and around food careers in catering sales that are not usually focused on healthy foods as a #1 priority. It’s happy over healthy.

And the way I found worked best for keeping consistent in weight (for my body that I manage) is focusing on staying on an eating healthy routine and schedule 5 days a week, versus burning calories (see “it’s hard work” 😭 bullet point above).

Plus, I believe an anti-inflammatory healthy eating plan is the best food planning way to stay fit and healthy.

Because inflammation is an early body warning sign. When left unattended, can lead to complications down the road. So best to change up any food-causing culprits that can show up one day.

The main point is to make healthy changes as needed and not get stuck in: this is what I’ve always done. So many people do this.

And dominant Kaphas (and those with high Kapha mind imbalances) can stay stuck in these stubborn patterns.

Try and stay objective to what works or is the truth (vs. how you feel).

And while health trends keep changing, certain anti-inflammatory foods like broccoli or Brussels sprouts aren’t likely to ever go out of healthy style anytime soon. This is a grocery list of 200 anti-inflammatory foods for ideas and reminders.

And if you don’t like those or the taste of certain healthy foods, you can pick others you like in the same category. Or make them creatively tasty and more exciting. Like sprinkling cauliflower or broccoli on top of your food to avoid the bland tastes and cruciferous textures.

It takes a little thought, but as a side benefit, you also get more choosy about what you put into your body.

And if you’re in a stressful season now where eating healthy is a challenge, you’re definitely not alone!

It’s so easy to slip a little. The idea is to still focus on the positives and get in the good stuff 🥦, while you enjoy some comfort foods. 😋

Just don’t give up!

And the foodie in me wants to help encourage losing weight in a healthy way without compromising good-tasting foods. 😉

So figuring out how to make healthy foods palatable to your tastes is one smart strategy.

Remember the upside: when you change your tastes, your tastes change gradually. So start with one healthy flavor you like. Maybe it’s a spice, herb, or accouterment.

And as long as you personally WANT to go in the right direction and turn that desire into daily reality, you WILL make it happen.

Making habit healthy lifestyle changes today can make all the difference in the world for you.

One reward is you develop better habits, AND the habits you create develop a better lifestyle and quality of LIFE. When you can rewire your body’s metabolism through foods, you can have a better life.

And, here are some key Kapha metabolism things to know that make the difference.

Besides food and calories, your weight is based on genetics, family history, hormones, medications, stress, and sleep amount. There are so many things that your body does at rest: breathing, pumping blood, detoxing, etc. You start each day new and reset.

The amount of energy (calories) your body uses to perform these essential functions is your basal metabolic rate (or metabolism). Overall, your metabolism accounts for about two-thirds of the calories your body burns every day.

The Kapha metabolism is influenced mostly by your body size and composition. This means that people who have bigger bones and more muscle mass burn more calories at rest. Like men usually have more muscle, so they start with a higher metabolism (Kapha dominant or not).

And young people have this advantage too. As we age, bone and muscle mass naturally decrease (and fat mass naturally tends to increase).

Weight training (e.g., using weights or pushing your body against gravity) builds your muscles which increases your metabolic rate. And yes! certain yoga poses can help in this way. This is also where eating more healthy proteins can really give you an upper edge.

And if you struggle with a slow metabolism that Kapha bodies often do, here are some weight loss tips and reminders:

Set specific, realistic, forgiving goals

Instead of a goal to “lose weight,” try smaller and more specific goals that you can attain.

Daily or weekly goals can be, for example, to add more plant-based foods or lean proteins. This focuses on the positives.

Try to stick with a new habit for at least a week or two to start making it routine. Then when one habit becomes consistent, add another one (and habit stack).

It’s not uncommon to take 6 months to lose 5% of your body weight, so that may be a more realistic goal to aim for than the first few pounds that are easier to lose.

Ditch the “diet” mentality and focus on making lasting improvements for sustainable health.

-Focus on improving your food choices and food shopping for overall health or anti-inflammatory living, rather than “dieting” for weight loss. Food choices start with your grocery store cart and how often you go out to eat.

-Ditch traditional eating and try whole and plant-based foods (eating from the rainbow 🌈) in different ways and see what works for you. Like, you could make dinner your smallest meal or change up your cereal to prebiotic overnight oats or a probiotic healthy smoothie.

-Enjoy your food more and listen for fullness cues that subtly signal when you’re getting satisfied and it’s time to stop eating.

-Eat more mindfully by focusing on and enjoying what you’re eating while you’re eating it. Pay attention to your food’s smell, taste, and texture as you’re eating it. Try to eat without drinking anything that can help you focus on the food more.

-Using your nose helps. Healthy foods that smell favorably strong to you in the moment, are healthy for your body as the fresh food molecules have more healthy-rich goodness. And since your body is intelligent and intuitive, it’s looking for the flavors it needs to restore your body balance. So go for the spices that your nose likes!

-If you have a habit of snacking in front of the TV or computer screen, try getting used to replacing the habit with a glass of water or herbal tea instead. Or better yet, do a ‘lil yoga and get another entertainment view!

Get the FREE Sustainable Intermittent Fasting Guide (The Start & Sustain Intermittent Fasting Lifestyle Guide) 🌱

Enjoy these sourdough pretzels on your feasting days. Sourdough has a lower glycemic index so it’s an anti-inflammatory good food.

It also has probiotics good for gut health, so it helps boost good moods in the gut-brain connection.

And sourdough helps absorb some B vitamins and bone health minerals that regular bread is not.

Sourdough occurs like a simple science project. The air and room temperature create the bubbly rise. You simply leave your flour and water mixture covered out in room temperature for a couple days depending on temperature and amount.

That’s where the pet starter starts. 🐶🐱🍞

You don’t use commerical yeast like instant or active yeast packets like regular breadmaking. And that’s it. You can add your dough that becomes sour into any bread, pizza crust, or pretzel dough.

I like to use after about 2 days, when the dough aroma is balanced and smells more like bananas as 3-4 day old sourdough in the making is repelling to my Vata senses. And you and your body have your preferences.

You can also use any type of flour you like to make sourdough. Whole wheat has more protein and fiber than regular bread. I like to combine with bread flour for a balanced taste.

Try these in a nice sourdough pretzel snack.🥨

Homemade Whole Wheat Sourdough Pretzels

Course Snack

Cuisine American

Author Brandy @ Healthy Happy Life Secrets

Ingredients

2 cups flour + instant yeast
1 cup water
1 tsp salt
1/4 cup sourdough (leave water and flour mixed and covered out for two days or until bubbling)
3 tbsp baking soda
1 egg
Coarse Himalayan Sea Salt or Kosher salt (optional)

Instructions

Mix flour, yeast, water, and salt ingredients. Knead into dough. Let double in size. Proof under a towel or in a plastic container with a lid.
In a pot, boil water and baking soda. Let rest.
Shape pretzel dough into long dough logs. Have fun. Then easy twist them into a simple ribbon (like a Breast Cancer Awareness ribbon). Fold down. And you will see the knotted pretzel shape.
Dip them in the water-baking soda.
Brush egg wash over pretzels. Add coarse salt of choice.
Bake in 350°F oven until golden brown or about 50 minutes.

Intuitive Eating Vata + RD Recommends

Intuitive eating can be a reframing way to develop a healthy relationship with food and greater food appreciation.

Intuitive eating is mindful eating thta can open up personal tastes to more healthy food variety that helps our bodies.

When your body is running well, intuitive eating can be a sustainable non-diet approach. 🧡 It can be more automatic than programmed into our day. We don’t need to count calories and other nutrition data content.

As daily eating routines, you listen to what your body wants and needs. This is where intuitive eating and Ayurveda meet. Ayurveda is body and mind listening for balancing and learning what your body is telling you by its wants. You can discover more about this with a body balance quiz you can take to get results.

In healthy terms, Ayurveda is more specific in what works for each type of imbalance, whereas intuitive eating is a general description for eating with when and what feels natural and healthy.

That would include a diet balanced with proteins, healthy fats, and good carbs (both veggies and minimally processed grains and starches).

Below, I share some valuable nuggets from a Vata (body) perspective who doesn’t need to lose weight… along with some RD thought weigh-ins.

For most of us as we age, we need more proteins that help build muscle. If you’re a natural Vata especially, you need more filling foods that give you the most energy like proteins with amino acid building blocks.

Intuitive eating refocuses our attention on what our bodies are telling us, rather than hard and fast, food “rules” that are imposed on us from diet culture and other external forces.

Vatas tend to get hungry easily (and can lose weight even faster), and we’re more likely to get close to the 23 servings per day Food Pyramid diet than the other body types, just to feel full.

Food is fuel and as a Vata example, realized I wasn’t getting enough proteins… because I wanted to tone muscles and despite doing the same toning exercises I couldn’t make a dent. That’s normal after age 40.

So the change I made is trying to get 50 grams of protein in per day. I work in the yogurt, seafood, legumes, nuts… and eggs that have a smidgeon of protein. Like an appetizer plate of shrimp doesn’t hurt 🍤

Intuitive eating could be enjoying a calm moment with shrimp and spices. One shrimp could be enough to set the mind off in enjoyment and send a wave of calm peace in the mind-body.

Many of us Vata bodies are lean (or have a small frame) and need to eat more, not less… and more often. For many Kapha metabolisms, that would not work well.

In either body types, it’s easier to get daily full-satisfied with proteins. Where a Vata can easily gravitate toward comfort starchy carbs that’ll help satiate hunger, while a Kapha body could lean into veggie carbs.

Vatas can also get a skinny-fat build if eating too many sweets (that’s a natural Vata body trait) or processed foods, and if they don’t work on moving and exercising like everyone else.

And while this is the profile of a typical Vata, whatever body type you have, you want to figure out what works for you.

Protein and plant-based are a good combination for most people. With most healthy eating habits, healthy intuitive eating is about getting enough good healthy foods in the diet.

While I do like some food rules, the RDs I collaborate with who promote intuitive eating, describe it as a way to make peace with food and prioritize your physical and mental wellbeing.

So, it’s intuitive eating is like another piece of the puzzle for heathy eating.

“It’s a way to get back in tune with your body and refocus your mind away from “food rules” that can be good for certain people.”

Intuitive eating de-prioritizes weight as a primary measure of health, while inviting you to eat the foods you want when you’re hungry—and to stop eating when you feel full.

Eating intuitively means being curious about what and why you want to eat something, and then enjoying it without judgment.

It’s about trusting your body’s wisdom without external influences. When you have a healthy body, it’s a reliable way to see what’s missing in a diet.

These were the original 10 Intuitive Eating principles that Evelyn Tribole and Elyse Resch (practicing registered dieticians) came up with decades ago:

Reject The Diet Mentality

Ditch diets that give the false hope of losing weight quickly, easily, and permanently. You are not a failure for every time a diet stopped working and you gained the weight back. Until you break free from the hope that there’s a new diet around the corner, you cannot fully embrace intuitive eating.

Honor your hunger

Your body needs adequate energy and nutrition. Keep yourself fed to prevent excessive hunger. By honoring the first signal of hunger you can start rebuilding trust in yourself and food.

Make peace with food

Stop fighting with food and give yourself unconditional permission to eat. Stop fostering intense feelings of deprivation by denying yourself a particular food, as these can lead to cravings and bingeing. You don’t want your “giving in” to lead to overwhelming guilt.

Challenge the food police

Confront the thoughts that you as a person are “good” or “bad” based on what and how much you eat. Diet culture has created unreasonable rules. The food police are the negative, hopeless, or guilty thoughts you can chase away.

Discover the satisfaction factor

Pleasure and satisfaction are some of the basic gifts of existence. By allowing yourself to feel these when you eat, you can enjoy feeling content and fulfilled. When you do this, you will be able to identify the feeling of “enoughness.”

Feel your fullness

Trust that you will give yourself the foods you desire. Pause in the middle of eating and ask how the food tastes. Listen for the signals that you’re not hungry anymore. Respect when you become comfortably full.

Cope with your emotions with kindness

Restricting food can trigger a loss of control and feel like emotional eating. Be kind to yourself. Comfort and nurture yourself. Everyone feels anxiety, loneliness, boredom, and anger. Food won’t fix these feelings—it’s just a short-term distraction. Ultimately, you have to deal with the uncomfortable emotions.

Respect your body

Everyone is genetically unique, whether it’s shoe size or body size. Respecting your body will help you feel better about who you are. Being unrealistic or overly critical of your shape or size makes it hard to reject the diet mentality.

Movement—feel the difference

Feel the difference activity makes. Not militant or calorie-burning exercise, but simply moving your body. Focus on how energized it makes you feel.

Honor your health—gentle nutrition

Choose foods that honor your tastebuds and health. Don’t focus on eating perfectly. One snack, meal, or day of eating won’t suddenly make you unhealthy or deficient in nutrients. Look at how you eat over time. Choose progress, not perfection.

The science behind intuitive eating

Studies show that people who eat intuitively tend to also have lower body mass index (BMI) and higher levels of body appreciation and mental health.

They are also associated with lower blood pressure, cholesterol levels, and inflammation.

A review of eight studies compared “health, not weight loss” eating styles with conventional weight-loss diets. While they found no significant differences in heart disease risk factors between the two types of diets, they did find that body satisfaction and eating behavior improved more for people in the “health, not weight loss” groups.

Another review of 24 studies of female college students showed that those who eat intuitively experience less disordered eating, have a more positive body image, and greater emotional functioning.

Overall, there is a growing amount of research that shows the benefits of intuitive eating for both physical and mental health.

The non-diet approach of intuitive eating fits within the concept that there can be health at every body size.

It’s good to come up with your own sustainable healthy habits so you’ll stick with them, finding the foods that satisfy you and your body.

Removing the “good” or “bad” labels on food and ditching the guilt or pride about eating a certain way is at the heart center of peaceful eating.

Taking care of our bodies and embracing what we enjoy eating as balance are healthy ways to live.

Seated Yoga Poses + 12 Summer Cooling Tips

Seated yoga poses are popular and good for your flexibility. And you can do some yoga to restore your daily chair and weekly car seated positions.

This week I’m sharing all about staying cool, with seated yoga poses and 12 cooling tips you can take with you on the road (including a healthy and easy rainbow meringue pie recipe 🌈).

Rainbow meringue pie recipe.

I’m highlighting the Spinal Twist below that goes waaay back with me… and practical car yoga poses we all can use when doing regular driving, or taking long drives and trips.

If you’re spending time driving, car yoga moves can really help ease the pain especially when the thermostat reaches a new boiling point.

Seated as the driver in the lumbar position in your car seat, your back and right side get stressed.

So when you can, you want to reverse the damage. That’s different than doing chair yoga or seated yoga poses in an office chair I talked about last time.

One way is: when you’re sitting in the driver’s seat, you can put the front of your palm on the back of the passenger seat and press forward.

You’ll immediately feel a nice stretch up your primary arm nerve near your bicep muscles that may just be what the doctor ordered to restore any arm pain.

This is good to do at stoplights when your eyes are on the light or during driving rest breaks.

My clutch driving days are over, but if you drive a standard shift, this is a really gooood small exercise.

You can also send your right arm back to the back part of the car between the driver and passenger seat, where there should be plenty of air space to do car yoga tricks. Then bend down at your right wrist.

Ohhh... that can zap the radial nerve in just the right nerve pain releasing angle.

The first few seconds can hurt so good!…

Plus, save you from physical therapy for repeated motions that irritate your body parts that get the most wear-and-tear.

And since we put our right foot down regularly to hit the accelerator and brakes, our right leg gets overly used too.

So to straighten out the leg nerve pain, ideally, you would want to lay down.

But in your car you can’t, so you can play a little game of Twister here on yourself following these instructions when you take a car park rest break… and without getting any funny stares from the people in the cars nearby. 💚💛💙❤️

You may need to push your car seat back to do this more comfortably and have more leg room away from the steering wheel.

And that’s another game you can play: to not hit the yoga car horn. That’s probably more challenging than getting in this pose. 😊

Then, rest your right foot on top of your left thigh (with a sharp bend in your right knee). And lift your left leg and foot off the car floor slightly. That’s important, so you don’t use your left leg to ground you (and some call that cheating in a game 😉). And so you can get the right resistance.

Then, take your right hand and push upwards from underneath your right knee, up towards the car ceiling. You should feel a nice feeling stretch in your right butt cheek and lower right back side and down your right hamstring where you feel tension when you put the pedal to the metal.

It’s definitely worth the effort relieving right leg strain… and well, that’s what I’m talkin’ about!

And that should restore-fix you until you pull over for your next car driving break.

…Which hopefully isn’t to fix a flat tire, that I can’t help you with. But I CAN help you restore your body vehicle! 🧘🏻‍♀️

And when you get back to flat land where your mat is, you can do this move laying down where both your legs are off the mat. And where you look like you’re kinda doing an abdominal crunch, that btw, wouldn’t hurt to do either since you’re already there. 😊

Your abdominals help support your back. We can give love to our gut in more than ways than one!

And after that move, don’t forget to do your supporting Bridge pose, Happy Baby …yes, you!

And then when you sit back up, you can cross your legs in your Seated position. 🧘🏻‍♀️

…When I was a kid, I remember we did a variation called sitting Indian style back when we were young and innocent 😉

And we’d been doing Spinal Twists since elementary school gym days to warm us up (before we knew there was a yoga name). We were sitting in seated yoga poses on a big and thick cushion mat either yellow, blue, or maroon red that I still remember being heavy vinyl material.

On those mats, we did tumble exercises like summer-saults, maybe named after the summer season that was meant to be fun and inventive. 🤸🏻

We also did our rotating torso seated spinal twists that I enjoyed, even though we didn’t need the stretch or mindfulness so much back then as we do now, older (!!).

And those twists complemented the real activities and past times.

On good summer days, my childhood was spent rafting on a lake or going to the swimming pool which are great ways to cool off. I didn’t see it as a camp staycation back then, but that’s what we did.

…And that’s the first time I remember being able to do yoga. And the inkling that I could do yoga years later was confirmed after the first few years I tried it as an adult when yoga started taking root in the Western world.

…Goes to show ya, you don’t need many yoga moves or seated yoga poses to give you that edge, in case yoga ain’t your thing. Just one pose can do. Liked the seated Spinal Twist did for me.

And if that’s not motivation enough… a practical adult application can be working on restoring your hunched forward rolled shoulders that most of us carry daily.

Another one of the great restoring seated yoga poses where you can work on this is:

Bend one knee and thread the same side arm through the hole between your knee and the mat or floor. Then reach and wrap that hand as far to the other side of your body as you can. It’s sort of a strange feeling if you’re not used to this pretzel-like seated position.

You could grab or rest your hand on your other inside thigh leg. Wherever your hand lands, make it purposeful where you know where each finger is. It’s like octopus tentacles grabbing onto a sturdy surface. 🐙

In yoga, when you make contact with other body parts, and you know where your arms and feet are at all times, that’s big progress!

One way to practice this is in Tree pose: you can move your opposite foot and rest it on various parts up and down your leg while skipping over your knee.

Then when you’ve settled on your temporary Tree, try different arm poses like straight up in the air or “Y” hands in the air like you’re doing the “YMCA.” Oh my, that’s an oldie.

Or keep at heart center in prayer hands. Now, you’re really expressing your yoga postures.

You get out of the structured metal confines of a car. But sometimes you don’t have that choice, as most of us spend decent amount of time in a car at some point.

And in the summer, that can be work keeping cool and staying hydrated.

Because when you’re in a car, you don’t want to drink a lot of beverages. That’ll slow you down having to make a rest stop.

For longer trips, I usually drink up a day or two before traveling to have some reserves to go off on.

Some good car hydrating alternatives are fruits like watermelon, peaches, and apples that have high juice water content.

Bring your lubricating cough drops too. Just be sure to keep those in your cooler so they don’t turn into a hot sticky summer mess.

And here are 12 cooling tips (I promised earlier) that are good for summer traveling (and driving away any imbalanced Pitta feelings):

1. Keep aloe vera near you. Aloe helps with burns and to instantly cool your skin. That’s like giving a spa water bath to your body when it’s thirsty for cool relief. Many moisturizers have aloe ingredients, but I like to go straight to the ingredient source.

2. Bring a water spray bottle that comes in handy. You can clip it to a bag in case you run out of car cupholders, and so you don’t have to go rummaging for it like a regular water bottle.

3. You can use cooling spices like cumin. My personal herb faves are cilantro and mint. Another one is cardamom that I like to add to cold coffee in the summer. The exception is if I get in an overdose spell of summer Vata… that can happen to any of us, just in case you’re wondering why you prefer warm drinks in the summer. 🤔

4. Take cool showers or end on a cool setting for 10-30 seconds. This is just a reminder. 🚿

5. Start your day with a smoothie, that has chilled ingredients like nut-based milk, bananas, coconut, and berries.

6. Eat foods that hang between a fruit and a veggie like beets, avocados, and medley color tomatoes.

7. Try cutting up summer tropical fruits like watermelon, mangos, guava, dragonfruit, passionfruit, and pineapples. Just thinking about them gives me sweet motivation.

8. Add refreshing whole fruits to your list like peaches, plums, and apples that are usually summer abundant. Handing them out to others in the car is always fun and well received. 🍑

9. Eat juicy fruits like kiwi, pears, and oranges that make great food garnishes too.

10. Bring cool veggies winning you plant-based points, like salads, beets, carrots, and celery that you can easily transport.

11. Like a cooling blanket, you can bring a cooling towel or T-shirt. A day or two before, roll up a towel and leave in the freezer or fridge, and then bring along with you.

12. Use an aluminum water bottle that keeps water and beverages cold longer.

Another cool item from the fridge I like to bring out, are high antioxidant-rich fruits like sweet-scented pineapple chunks. Not for eating this time, but I can take one that isn’t pre-occupied on a dessert plate 😋, and run one down my face for a ‘lil Vitamin C fruit facial love and hydration.

It’s a topical tropical 🍍😎🍍

Some of the anti-inflammatory foods in the food medicine cabinet can directly do wonders for your skin.

Afterall, you are what you eat!… and what’s in your home is a reflection of your healthy habits.

You can also get inspiration from this 200 anti-inflammatory grocery food list.

Have a cool week! 🍉

Enjoy this Rainbow Meringue Pie recipe: 🌈

Rainbow Grit Pie

Course Dessert

Cuisine American

Author Brandy @ Healthy Happy Life Secrets

Ingredients

cherries, tropical fruits (guava, pineapple), oranges, kiwi, bananas
coconut cream
grits

Instructions

Whip egg whites with a pinch of cream of tartar and sugar until light and fluffy
Bake on low temperature (200°F) until firm.
Add to pie crust.
Decorate with chopped fruits into a rainbow pattern.
Pipe coconut cream with the star tip baking bag.

Chair Yoga + The Beatles Yoga Inspiration

Chair yoga poses will be a lifesaver if you’re like many work in an office and sit in a chair most the day since your shoulder, neck, and back posture are compromised.

And if that’s your daily work ritual, then these poses described below will help…

chair yoga poses for office workers.

Towards the end, you’ll also learn what structure I think in Liverpool (that’s home to The Beatles band) is an inspiration for a special yoga pose at day’s end!

…oh, and I won’t even let Sir Paul McCartney ruin it as he’s looking pretty calm and relaxed here in his leaning pose outside the Liverpool cavern he used to play at. 😀

…His work, btw, at Abbey Road wasn’t one like the modern worker. And if you’re working in an office, most likely you’re not just leaning around with nothing to do.

In any day, your body is under stress and experiencing some form of tension even if it doesn’t feel that way at the time.

And especially if you’re in front of a computer, it’s smart to invest in a desk keyboard and keyboard rolling tray for your desk.

You don’t want to type long form on your laptop’s keyboard if that’s your habit… or a keyboard that sits on your lap… or even on top of a desk where your wrists are unnaturally raised.

…Those were all big no-no’s that I learned the hard way.

Small, but repetitive moves wreak havoc on your wrists, neck, shoulders, and back over time. That’s what happened to me for one season… where I had daily pain in my upper arm from the repetitive typing motions.

Then I learned to stop and do yoga, and bend my right wing (arm) in just the right way to restore the stress pain daily.

Now that’s a smart move… combining yoga and therapy all in one without having to leave my chair or spend a dime 😉

I also recommend a rectangular pillow on the small of the back. Remember, your lower back supports your mid to upper back and everything above, so treat it carefully.

But even with the right ergonomic office tools and desk alignment, you’ll still find chair yoga moves super helpful in your day.

Chair Yoga Poses 🪑

Just like it sounds, chair yoga you may have heard of is done in your chair.

You could set a reminder every hour to do some chair yoga. …or when you take a sip of your warm beverage …or are waiting for the computer screen to refresh or take action.

For starters, turn your neck to look out your left and right sides.

That also gives you an opportunity to take a quick looksy outside your window and see what’s happenin’ or around your room for an eye break.

Then, tilt your head down to each shoulder from side to side, and look up toward the ceiling.

Roll your neck in a circular motion from front to back and reverse the roll. That should feel really gooood!

And when you’re warmed up…

You can do a variation of a Cow face pose that you would normally do on a mat, but you can do it in your office chair too. You can do the pose with the top half of your body where you reach one arm over your shoulder to your back, and then grab the opposite arm and hand coming from underneath your back on the opposite side.

If your hands don’t meet or clasp at the fingers, you can use a towel as a prop to grab onto. One side is usually tighter than the other. Keep trying. And alternate sides. Your shoulders should feel instantly better.

This is a great chest opener for rounded shoulders that are usually rolled forward on a computer desk.

When you breathe, you can use “moo” as your “om” exhale sound for this pose. Now you won’t forget the name of this Cow face pose. 🐮

Cow face also helps to reverse your arm tension that’s usually swinging in forward motion.

[Just FYI, it’s good to send your arms behind you or your back whenever you can. You could grab your opposite elbows behind your back as an easy way… or grab and pull on the top of a chair with each arm for some resistance.]

For your body’s good, keep body parts movin’ so you don’t hear hard snap, crackle, pop sounds that mean you’re really tight and need mooo-re stretching in those areas.

To silence crunchy sounds if you’ve experienced those, I always start off by thinking about what body parts feel tension without movement …and then move and wiggle around a little to see what feels good.

Your body is intuitive for you. And some people’s muscles are more stretchy, so don’t compare yourself to what others can do.

And if it feels good to you, then it’s doing you good!

And from there… I figure out what needs to happen. If you’ve been doing yoga for a while or know various yoga poses, then you can think of specific poses. But if you can’t, then you can either follow the poses prescribed or flow poses like I’m giving here.

Or just make up your own. Stretching doesn’t always have to have a name, but most standing, sitting, and laying down on front or back poses do have a name.

And here are a few more office chair moves that you can for chest and shoulder openers:

Have prayer hands behind your back like in Camel pose I mentioned last time about travel yoga poses you can take with you.

And in the spirit of chair yoga, another great one is having raised Cactus arms to your sides. You raise your arms to your sides like Airplane arms and then bend them so they’re in an “L” shape beside your shoulders (palms facing forward).

You may be thinking you’re not really doing anything good to your body if you’re in a chair and not doing active poses on a mat, but any movement that takes your weight off your body in places and spaces carrying your own body weight helps your body.

…That’s one reason we sleep laying down and not actively seated where tension is added to the body so it can rest-reset-restore.

So yes, just sitting is work for your body! Tell that to your boss 😉

Away From Office Chair Yoga Poses

And away from your chair, you get up, you can stop and do a Mountain, Tree, and Chair pose (I call it “the invisible chair” without a chair)… always good for any prolonged sitting activity.

You could try a creative Mountain-Tree-Chair pose variation. I made this one up where I fold my leg on top of my opposite thigh, bend down in an invisible chair pose and raise my arms to the ceiling.

This does a world of good for your entire body and you can do this while you’re watching television and transform into a one-of-a-kind chair if you want to get off the couch potato pose. 🥔

And at the end of the long day, when you get yourself to a yoga mat, a great neck reversing restoring pose is laying down in Fish pose.

Lay face up on your mat with your elbows lifting most of your back up to your head off the mat. And then let your neck gently hang like a rag on a laundry line, so that you’re looking upside down at the opposite side of the room.

This takes the weight and pressure off your neck.

Then take a rest pose moment.

And when you feel ready, raise up into your Bridge pose… and when you come back down onto your mat, next time go for the high-energy arms Wheel pose, that’s amazing for stretching your back and giving you a burst of energy. You might be surprised at how high you can go, and freeing it feels to let your head and hair hang down!

In Wheel pose, I think of a Ferris wheel and how grand and controlled they look. This is the Liverpool one on the pier. Remember I mentioned I would share a ‘lil yoga inspiration.

The view from above ferris wheels is different from that below. And you can end your day on a high note even if it was spent in an office chair all day. 🎡

Sphinx Yoga Pose and Travel Poses You Need

Sphinx yoga pose is one that may remind you of traveling to foreign lands. And if you’ve been traveling in a car, plane, or train, your body needs a-lotta stretching. So doing travel yoga can save you! While traveling, you’re doing a lot of sitting.

travel yoga stretches

And, standing and stretching your leg muscles at every opportunity helps you to re-energize and gets your circulation flowing. Like purposeful breathing, we need reminders.

For starters, you can do a standing Mountain pose and take it to a Tree pose when given a standing opportunity.

Btw... did you ever see a photo of my favorite Tree? It seems to withstand the seasons and looks so billowy relaxed.

My Tree is not nearly as big.

So anyway, from metaphoric Tree pose, you can take your movements a step further with the travel yoga tips and suggestions below.

And then when you can get to a mat, work on yoga poses to release weight from your precious back that carries your shoulders and head that weigh more than a small free weight.

Last time, I mentioned Plow pose that you can do instead of storing special back and fitness equipment you don’t use often. You can use just use your body equipment and weight that you carry everywhere and that takes up no space. How convenient!

When you’re ready, you would just lay down on your mat, look up at the ceiling without moving your head or neck, and then gently throw your legs backward in the air. You can even do this on a towel in your hotel room on the floor, but I wouldn’t recommend the bed for this one as you want a hard bottom surface.

In this take-with-you travel yoga pose, you can use your arms to guide your pose. You may even be able to get your toes to touch the floor behind your head if you’ve practiced this enough.

This pose helps to restore and correct back posture. I did this when I was moving some boxes around and after getting in the pose, was feeling brand new a day later.

…You just gotta love that!

So here are some other travel poses worth taking with you 😉

Sphinx yoga vs. Cobra vs. Upward Facing Dog

Sphinx yoga pose is a good way to flex your back. With your front on the mat, you bend your elbows and stretch your arms extended forward. I think of regal lion statues you may have seen when you’re entering the city gates.

From there, you can do non-traditional variations with your arms/elbows, like when a dog stretches out… Or straight up arms like in Cat pose, or a cat when they’re afraid or trying to appear bigger than they are. …whatever feels good to you!

And from there you can go into Cobra pose which is slightly similar to Sphinx yoga, but is more of a chest opener… that we say a lot in yoga. Hands sit back by your torso side and then you lift up from the mat. You can start in a Baby Cobra barely lifted off the floor. This is Great for back and arms!

Cobra and Sphinx yoga poses can take us back to another time in memory mindfulness.

And then take it into Upward Facing Dog that’s one step more active than the other two similar pose variations. You lift your body off the floor with active arms and feet.

In yoga, for these poses, we like to keep the tops of our feet on the mat (different than like a push-up where your toes curl off the floor).

So, using these 3 travel yoga poses, you can pinpoint and relieve different tension spots on your spine and arm muscles that need your attention on travel (especially where you’re less on guard with all your movements in new places).

Give ‘em all a try and some yoga love to your body if you have the time.

In between, Downward Dog is a good flow transition pose. But, another one you can get into is a neutral Table pose with your knees bent and resting on the mat along with your two faced-down palms on the mat.

You can make your Table “active,” by reaching your arm back, and grabbing one of your opposite ankles (and then alternating sides).

This gives you a nice stretch in your back. And you can do these after your Cat-Cows also.

…See how easy it is to create your own flow yoga sessions!?

There’s a pose you can strike to get to the smallest muscle tightness you feel, even if you can’t think of the yoga name.

And, actually your body doesn’t care if the pose has a known yoga name or not, as long as you’re hittin’ the right spot in the right way!

If you’re looking for other suggestions for your legs and back, you can go back to your Bow pose, Pigeon, Bridge, and Happy Baby poses that I recommended last time for cooks and bakers.

And if you really wanna keep doing flow travel yoga poses, Camel pose is an easy one, that’s another good back stretching pose. You’ll look like an “L” shape or be in 90-degrees.

Your knees and front legs are on the floor and your torso is 90 degrees from your legs. Your lower legs are behind you and your thighs are straight up.

If you have a sensitive back or spine (that’s not as flexible) and a long torso, a yoga block helps.

Or instead of reaching your hands back to your ankles, you can put your hands together in Prayer pose ( fingers touch to form an upside down “V”) behind your mid-back, or reach as far as you can down your back or legs without invoking any strain.

That’s what I do because I have a Vata long torso and even longer legs.

…I became aware of this in Dolphin pose in a class one day, when that was a tricky one for me. And that brings me to the question that so many people have…

People ask all the time: what if I can’t do certain yoga poses like I’ve seen others do (or mine doesn’t look like what I have seen others look like)?

First, you can do any pose you want to do, so be encouraged! You just need to find the pose position using your balance and flexibility that works for your body.

For example, the common Downward Dog pose for some people will be a higher, greater incline upside down “V,” and for others, it won’t be as sharp with a pointed top.

Everyone’s “V” looks different.

Yoga doesn’t have to be rigid, or about looking a certain way. You’re working to be more flexible!

It’s about appreciating your body and your individuality. You get to learn more abou your you-niqueness and what makes you, You!

…Just another point to love about yoga.

And, yoga is a journey that you can take with you everywhere!